Tatsoi: The Nutritional Powerhouse You Need in Your Diet

If you’re a fan of leafy greens like spinach, cabbage, or mustard greens, you’ll love the taste and texture of tatsoi. This unique green, often called “vitamin green,” has a robust nutritional profile that can spice up your salads and other dishes. But what really sets tatsoi apart from other greens? Let’s dive into the benefits and unique properties of this incredible vegetable.

What Is Tatsoi?

Tatsoi is a type of Chinese cabbage, also known as “tat choy” or “spoon mustard,” belonging to the Brassica family. It’s closely related to bok choy but has a distinctive spoon-shaped leaf that offers a slightly nutty, mustard-like flavor. Tatsoi is becoming increasingly popular, not just in Asia but also in North American cuisine, due to its versatility and nutrition.

Whether consumed raw in salads or lightly cooked in stir-fries, tatsoi is both delicious and packed with nutrients.

Varieties of Tatsoi

When shopping for tatsoi, you might come across different varieties, such as:

• Black Summer
• Joi Choi
• Ching-Chiang
• Win Win Choi
• Mei Qing Choi

Nutrition of Tatsoi

Compared to other greens like bok choy, tatsoi provides higher amounts of key nutrients such as vitamin A, vitamin C, calcium, and iron. Here’s a breakdown of the nutrients found in 100 grams of raw tatsoi:

• 22 calories
• 3.9 grams carbohydrates
• 2.2 grams protein
• 0.3 grams fat
• 2.8 grams fiber
• 130 milligrams vitamin C (over 100% DV)
• 9,900 IU vitamin A (over 100% DV)
• 159 micrograms folate (40% DV)
• 210 milligrams calcium (21% DV)
• 449 milligrams potassium (13% DV)
• 1.5 milligrams iron (8% DV)

Top 5 Health Benefits of Tatsoi

Tatsoi is not only versatile in cooking but also a nutritional powerhouse with several health benefits:

1. Rich in Vitamin C

Tatsoi contains more vitamin C than even oranges and spinach, making it one of the best foods for boosting your immune system. Consuming vitamin C-rich foods has been linked to reducing the risk of chronic diseases, including heart disease and certain types of cancer. Learn more about vitamin C benefits.

2. Excellent Source of Vitamin A

Vitamin A is vital for maintaining healthy skin, strong bones, and good vision. In fact, tatsoi provides over 100% of the daily recommended intake of vitamin A, making it an excellent addition to your diet for boosting eye health and preventing macular degeneration. More about macular degeneration.

3. High Folate Content for Brain and Heart Health

Folate, also known as vitamin B9, plays a crucial role in maintaining cognitive function, heart health, and even promoting a healthy pregnancy. Studies show that high folate intake is associated with reduced risks of cognitive decline and Alzheimer’s disease. Tatsoi is an easy way to boost your folate levels naturally.

4. Features Glucosinolates for Cancer Prevention

Glucosinolates, found in cruciferous vegetables like tatsoi, have been studied for their ability to reduce cancer risk. Research suggests that these compounds have anti-carcinogenic effects, especially against breast, kidney, and esophageal cancers. Consuming tatsoi regularly may help protect against these diseases. Read about cruciferous vegetables and cancer prevention.

5. Boosts Heart Health

With its rich supply of antioxidants, calcium, and potassium, tatsoi can help lower blood pressure, reduce cholesterol levels, and improve overall heart health. Including leafy greens like tatsoi in your diet is a great way to promote cardiovascular health.

How to Grow Tatsoi

If you’re looking to add tatsoi to your garden, it’s quite easy to grow. Tatsoi grows best in cooler temperatures, so you can plant it in the early spring or late summer for a fall harvest. Here are some tips for growing your own tatsoi:

• Plant tatsoi in an area that gets three to four hours of sun each day.
• Use well-draining soil.
• Water the greens regularly.
• Ideal growing temperatures are between 60–70°F (15–21°C).

You can begin harvesting leaves once they reach about four inches in length. Cut the leaves, but leave about one inch of the plant above ground to allow regrowth.

How to Use Tatsoi in Cooking

Tatsoi is a versatile green that can be used in various dishes, similar to spinach or mustard greens. It pairs wonderfully with sweet fruits like apples and citrus or can be used in savory stir-fries and soups. Some simple recipes to try include:

• Tatsoi stir-fry with carrots, ginger, and cumin
• Green salad with tatsoi, cucumber, carrots, and a sesame-ginger dressing
• Soup with tatsoi, chickpeas, and sweet potatoes

Are There Any Risks?

Like bok choy, tatsoi is classified as a goitrogenic food, meaning it contains compounds that can interfere with thyroid function. If you have thyroid issues, it’s best to consult your doctor before adding tatsoi or other cruciferous vegetables to your diet.

Conclusion

Tatsoi is a highly nutritious green that deserves a spot in your diet. Rich in vitamins A and C, folate, and antioxidants, it offers numerous health benefits ranging from heart health to cancer prevention. Whether you’re growing it yourself or picking it up at your local market, tatsoi is an excellent addition to any meal.

With its unique flavor and impressive nutrient content, tatsoi truly stands out among leafy greens. Why not give it a try?